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With that said I personally wouldn't recommend it for less experienced lifters unless they are dealing with a shoulder issue. Build up as much strength and you can through benching and assistance, and perhaps keep it on hand for days when you do have shoulder problems.

I'm pretty strong off the chest. It's the mid-bench that is hardest for me.

Have you tryed to pin press, If you are able to but the bench seat in to your squat. You can do alot more with it, an also if that was possiable. You can always tie resistance bands to the bottom of the Rack. (I could not tell if your bench was able to be moved.

Ditto. I used to do pin presses in the rack. I think it does help with lockout, but it also messes up your barpath for full ROM benching and REALLY puts stress on the shoulders. Not worth it in my opinion. Do lockouts from high boards instead of pins, IMO.

Ditto. I used to do pin presses in the rack. I think it does help with lockout, but it also messes up your barpath for full ROM benching and REALLY puts stress on the shoulders. Not worth it in my opinion. Do lockouts from high boards instead of pins, IMO.

Thanks Ryano, instead of doing pin presses like i was going to do i will get someone to hold the board so I can do board press. How much weight should i add to my 1RM for the first 5x5?

Thanks Ryano, instead of doing pin presses like i was going to do i will get someone to hold the board so I can do board press. How much weight should i add to my 1RM for the first 5x5?

Rob, just do progressive triples or doubles. Start low and increase weight every set to failure. Make sure you have a good spotter. Also make sure you stay in a normal barpath. Don't bring the weight straight down to the boards.